CrossFitters fear only one thing:

The WOD (Workout of the Day.) The enemy pales in comparison.
If they do not, it is not hard enough.

The WOD - MON, 17DEC12



Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

  • Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  • Squat or Overhead Squat
  • AbMat or GHD Sit-up
  • Back-extension
  • Pull-up
  • Dip
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
  • Down and up
  • Elbows high and outside
  • Muscle snatch
  • Snatch land
  • Snatch drop
  • Hang power snatch
Hang Power Snatch 3X3@65% 1RM Followed By: Strength: Back Squat 3X3@65% 1RM Followed by: WOD: 3 RFT:
    Rx
  • 1 min Max Pull ups
  • 1 min Max Ring Dips
  • 1 min Max Burpees
  • 1 min Rest


    Scaled
  • 1 min Max Banded Pull ups
  • 1 min Max Banded Ring Dips
  • 1 min Max Burpees
  • 1 min Rest

    Novice
  • 1 min Max Jumping Pull ups
  • 1 min Max Jumping Ring Dips
  • 1 min Max Burpees
  • 1 min Rest

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